Just Breathe- Confirming Meditation's Benefits

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Just Breathe: Confirming Meditations BenefitsPlenty of followers swear by meditation to cure a long list of ails. But how does it work? NeuroscientistClifford Saron, of the University of California, Davis, and a Whos Who of peers, are spending millions tofind out.

Just Breathe: Confirming Meditation's Benefits - http://www.psmag.com/health/just-breathe-42763/

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June 20, 2012 By Michael Haederle 4 Comments and 0 Reactions

IN THE SPRING OF 1985 THINGS STARTED TO GO WRONG. A jittery teenager held a pistol to mywifes head and robbed us a few blocks from our home in Houston. A few months later, I had too much todrink at a party and felt as though I was asphyxiating. At the emergency room, they decided I was justhyperventilating but the next morning I woke up feeling disoriented, with tingling extremities. Our doctorthought I had mononucleosis, so I spent the next three weeks resting, obsessing about what was wrong.Before long, I was taking antidepressants and seeing a therapist. We spent months unraveling the skein ofchildhood dysfunction I had long taken for granted. Divorced parents? Check. Domestic violence? Check.Catholic upbringing? Check. Therapy gave me a deeper understanding of what made me tick, but broughtlittle relief. I still spent most of my waking hours registering every wayward thought and physicalsensation.

One day I came across a copy of Minding the Body, Mending the Mind, by Joan Borysenko. A biologistand psychologist, Borysenko had collaborated at Harvard with Herbert Benson, who in the late 1960sbegan investigating how mental states can affect physical well-being. Her book, published in 1987,perfectly described the intense anxiety Id been experiencing. The author suggested something novel: sitdown, relax the belly, and follow the breath as it comes and goes; when a thought arises, let it go andreturn to following the breath. Figuring I had nothing to lose, I gave it a try. And for the first time in twoand a half years I found some respite, some intervals of feeling whole and relaxed.

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Curious about the roots of meditative practice, I started reading about Buddhas quest to diagnose thecause of human suffering, and came across the idea that we suffer because we are attachedwe alwayswant things to be other than the way they are. Soon I was pulling out a cushion every morning andevening to meditate for 30 minutes. I certainly felt better, yet I couldnt help wondering why meditationworked. How might modern science explain the benefits of a mind-focusing technique taught 2,400years ago by an Indian spiritual teacher? It turned out that a lot of scientists wondered the same thing.

Neuroscientist Clifford Saron of the Universityof California, Davis.

ONE OF THE MOST AMBITIOUS STUDIES of the psychological, physical, and behavioral effects ofmeditation ever undertaken is The Shamatha Project, a multi-million dollar effort led by neuroscientistClifford Saron of the University of California, Davis. Although only a fraction of the data has beenpublished so far, the experiment offers powerful evidence that a regular meditation practice can sharpenour perception, promote a greater sense of well-being, and encourage a more empathic response to others.And, through alleviating stress, meditation may even play a role in countering the effects of aging.

As a Harvard undergraduate in the early 1970s, Saron befriended future meditation researchers RichardDavidson and psychologist Daniel Goleman, and took up the practice himself. I was very influenced,even before college, by the possibilities of investigating the mind from the inside, he says.

Saron helped start the Center for Mind and Brain at UC Davis in 2002. The next year, he got a call from


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B. Allan Wallace, a former Tibetan Buddhist monk and founder of the Santa Barbara Institute forConsciousness Studies, who proposed that they measure the effects of meditation on people in anintensive retreat setting. Saron eventually received a sizable grant from the Fetzer Institute, along withother funding, and assembled a large research team that included Wallace as the meditation instructor andErika Rosenberg, a research psychologist at UC Davis and longtime meditation teacher. Coinvestigatorsincluded a veritable Whos Who of meditation researchers, including Richard Davidson, who had beenstudying brain activity of Tibetan Buddhist monks in his laboratory at the University of Wisconsin-Madison; and Elissa Epel, a research psychologist at the University of California, San Francisco, and hercolleague, molecular biologist Elizabeth Blackburn. In 2009, Blackburn shared the Nobel Prize inmedicine for showing how telomeres, the bits of DNA that cap the ends of chromosomes like the tips of ashoelace, help protect chromosomes as cells divide. With repeated cell division the telomeres get shorter,until the cell dies or lapses into a form of suspended animation called senescence. Thus, telomere length isa measure of cellular aging. Epel and Blackburn have shown that stressed-out people, such as Alzheimerspatient caregivers, tend to have shorter telomeres and are in effect aging prematurely.

Saron says that the project asked: What do people do differently because they have meditated? Therewere also more specific questions. Can attention be trained through contemplative practice? Areimprovements in attention related to psychological function? What are the behavioral, neural, andphysiological correlates of such training?

The study monitored the brains, bodies, and behavior of 60 people recruited through ads in Buddhistmagazines. The subjects had to have had prior meditation experience, including at least one previousretreat with Wallace, and be willing to spend three months at a meditation center in Red Feather Lakes,Colorado. They were randomly divided into two matched groups of 30, the second group serving as acontrol group that would later go on a retreat of their own. The first group underwent tests during theirretreat that were also administered to the control group; later, the control group was tested during theirretreat.

Sarons research team built two side-by-side psychophysiology labs at the retreat center. They also built ablood lab used for, among other things, spinning serum samples in a cooled centrifuge for latermeasurement of telomerase, an enzyme believed to preserve or even rebuild telomeresand perhapsprotect cells from aging. Next door, in the psych lab, retreat participants performed exactingcomputer-based perceptual and attention-gauging tasks. At times, they wore caps studded with 88electrodes hooked up to an electroencephalograph that recorded their brain waves as they watcheddisturbing movies. A video camera meanwhile surreptitiously captured their facial expressions, allowingresearchers to rate their emotional reactions using the Facial Action Coding System developed bypsychologist Paul Ekman, Rosenbergs mentor. Every visually distinguishable movement the face canmake has a numeric codethere are 44 of them, explains Rosenberg, who was a consultant for Lie toMe, a TV show based on Ekmans work.

The first group began its retreat in February 2007. Wallace instructed subjects in the practice of shamatha(calm abiding), a series of methods for enhancing ones attention, such as mindfulness of breathing. Healso taught them to cultivate what Buddhists call the Four Immeasurablesloving-kindness, compassion,empathetic joy, and equanimity. Each person meditated alone an average of seven hours a day, and alsomet twice daily for guided meditation with the rest of the group and had weekly interviews with Wallace.Testing was done before, during, and after the retreat. Members of the control group, who were goingabout their daily lives at home, were periodically flown in for screening as well.

Heart rate, blood pressure, and muscle activity, among other things, were recorded during tasks. Therewere also 15 computer-based measurements of attention and emotional response, questionnaires on moodand experience, a daily meditation log, and extensive interviews conducted at all stages of the process.Blood samples were tested for telomerase, hormones such as oxytocin, vasopressin, and cortisol, and for


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several types of molecules called cytokines. When were stressed, cytokines trigger inflammationthroughout the body, which can cause serious problems if unchecked. In a brain-and-body feedback loop,if the central nervous system detects the presence of cytokines, it releases the neurotransmitteracetylcholine, which tells cells in the spleen and other organs to dial back the immune response.

Last year, the research team reported that at the end of the retreat, the first group had telomerase levels thatwere 30 percent higher than those in the control group. They found the participants had undergone majorimprovements in their sense of purpose in life and noted that the degree of improvement correlateddirectly with telomerase levels. We found these gradations, Epel says, where the more they improvedin purpose in life, the higher their telomerase post-retreat. The implications are important, she adds,because even when a cells chromosomes have short telomeres, if it has telomerase, its going to go onliving.

The research team also reported that members of the retreat group consistently improved in a testmeasuring impulse control, which also contributed to their overall sense of psychological well-being.Saron says, It suggests that to the extent that you develop the capacity to withhold the habitual response,you are laying the groundwork for improved adaptive psychological function.

Rosenberg says, meanwhile, that participants were more moved by certain film scenes of suffering theywere shown, and less likely to recoil from them than members of the control group. As the retreatprogressed, she says, the meditators also showed greater fluidity in their emotional responses.

Retreat participants even came away with a sharper sense of visual perception, as revealed by tests thatmeasured how accurately they distinguished between lines of slightly different length during a repetitiousexercise. The task got easier for the meditators, and it got easier to the extent their visual perceptionimproved, Saron says. Our interpretation is that their perceptual system was becoming more efficient,attuning to whats relevant within that task.

The perceptual changes, response inhibition, and overall psychological adaptive functioning results werereplicated when the members of the control group went through their own retreat. Remarkably, many ofthe improvements seen in both groups persisted for months after the retreats ended.

DESPITE HIS ENTHUSIASM FOR THE FINDINGS, Saron cautions that they should not beover-interpreted. A key question is whether the improvements seen during and after the retreats were dueto meditation or to some other factor. The thing to be skeptical about, he says, is exactly what variablesare driving the changes. Is it the social support? Is it the environment? Is it the relationship with theteacher? Is it the massive behavioral change of not doing ones usual behaviors?

Social psychologists have found, for example, that most people are happier and less anxious from theirmid-50s onward. The participants in this study were in their late 40s on average, so maybe they werebetter adjusted and more inclined to respond to meditation than the larger population to begin with. On theother hand, the control group didnt show the same responses until they went on retreat.

Saron notes that even if youre just sitting around, doing nothing in particular, if you do it regularly,youre bound to alter your brain in some wayperhaps for the better. We know this neuroplasticity isalways on, he says, so if youre going to change what you repetitively do, its going to haverepercussions in your brain organization.

With a trove of data still awaiting analysis, Shamatha Project researchers expect to continue publishingpapers for several more years. Meanwhile, other scientists continue their efforts to replicate and betterunderstand the projects findings.

SCIENTISTS AGREE THAT MUCH OF THE ILLNESS plaguing people in the developed world


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conditions like heart disease, cancer, hypertension, diabetes, and many autoimmune disordersisexacerbated by chronic stress. When we perceive threats, the bodys fight or flight system is activated,releasing bursts of cortisol and adrenaline that speed up the heart and breathing, constrict blood vesselsand trigger a cascade of other reactions. If this stress response stays stuck in the on position, this canlead to heightened inflammation and potentially damage tissues throughout the body.

Elissa Epel lists some of the common mental habits that keep stress alive in the brain and the body in astate of high alert. One is anticipatory anxietyworry about future events. Another is rumination,obsessively reliving the past. In both instances, people release extra doses of cortisol. Our survivalresponse is no longer tied to our physical survival threats of not getting enough food or water but ratherour social self, Epel says. If we are humiliated or embarrassed or threatened, then we have a hugecortisol response.

One clue to how meditation reduces stress came in 1971, when Harvards Herbert Benson tookphysiological measurements of people engaged in Transcendental Meditation, loosely based on a Hindupractice of mantra repetition. He reported striking stress-reducing changes, such as lowered heart rate anda slower rate of oxygen consumption, which he dubbed the relaxation response. Another clue came inthe late 1970s, when Jon Kabat-Zinn, a molecular biologist at the University of Massachusetts MedicalSchool, wondered whether meditation might help patients with stress-related problems. Drawing on hisknowledge of, among other things, yoga, as well as his training in Korean Zen meditation, Kabat-Zinncreated an eight-week program he called Mindfulness-Based Stress Reduction. In 1982, he reported thatchronic pain sufferers saw a 50 percent reduction in their self-rated symptoms after undergoing a course inMBSR. Kabat-Zinn hypothesized that as people learn to see their thoughts and symptoms as separate fromthemselves, there is an uncoupling of the pain stimulus from their emotional responses. These effectsproved to be durable in the course of a four-year follow-up. MBSR has since been shown in numerousstudies to substantially benefit people suffering from conditions as diverse as psoriasis, fibromyalgia,cancer, heart disease, depression, anxiety, and obesity.

Mind-body research gathered momentum in the 1990s, when positron-emission tomography and magneticresonance imaging (MRI) scanning made it possible to look inside a meditators brain. In a 2003 study,Richard Davidson and Kabat-Zinn reported that immune function improved in people who had justcompleted an eight-week MBSR course, as measured by their antibody response to a flu shot. Theresearchers also noted increased brain-wave activity in the left forebraina pattern, they pointed out, thathad previously had been associated with better immune response.

Then, in 2005, Harvard neuroscientist Sara Lazar found physical differences in the brains of experiencedmeditators. MRI scans showed they had a thicker layer of tissue in the prefrontal cortex, a region thoughtto help integrate emotional and cognitive processes. The differences were most pronounced in oldersubjects, suggesting that regular meditation practice might even offset the cortical thinning that normallycomes with age. In 2010, Lazar and her colleague Britta Hlzel reported greater neural gray matter densityin before-and-after testing of the brains of people who had undergone MBSR training, possibly as theresult of the creation of new neurons.

As Saron points out, meditation remains notoriously hard to define or standardize. Subjects may usedifferent techniques: Somebody could be contemplating compassion and the other immeasurables, andsomebody else could be focusing on the breath. And somebody else could be just daydreaming.

THE EXPERIENCES REPORTED by Sarons subjects feel familiar. In 1988, my wife and I moved backto New Mexico, and within a year I had joined a Zen center. My fellow practitioners all wrestled withtheir unruly minds and emotions, I soon learned. Attending intense seven-day Zen retreats called sesshin, Iwas frustrated to find that even after practicing for some years my head was still often swimming withanxious thoughtswhat meditation teachers call monkey mind. All those hours spent on the cushion areprobably necessary, though. Only after you realize the same thought has popped into your head for the


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ten-thousandth time do you finally lose interest in it.

Now, theres a lot less mind wandering and anxiety, and that claustrophobic feeling of being trappedinside my head amid a thicket of panicky thoughts has largely faded. The emerging scientific explanationfor all this is surely gratifying. And yet it no longer matters as much. In the end, the experience validatesitself.

More like this: Health, July-August 2012Tags: Meditation, StressAbout Michael Haederle

Michael Haederle lives in New Mexico. He has written for the Los Angeles Times, People Magazine,Tricycle: The Buddhist Review and many other publications. He has also taught at Syracuse University'sS.I. Newhouse School of Public Communications and is a Zen lay monk.


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4 comments

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Reply

I started on transcendental meditation when it was first popular but gave it up. I wish I had

continued that or another method of meditation as the benefits have been confirmed and expanded

by many researchers.

Bherenow 12 days ago

0

Reply

GREAT ARTICLE,THE ONLY THING I FOUND AS SOMEONE WHO SUFFERS FROM

DEPRESSION,WAS THE KIND OF NEGATIVITY WITH THE PHRASE"THEN I ENDED UP ON

ANTIDEPRESSANTS",AS IF THEY ARE SOME AWFUL DRUG,WHEN AS THE AUTHOR WILL KNOW

THEY HAVE VERY COMPLEX ACTIONS IN THE BRAIN.HOWEVER EXCELLENT ARTICLE-I AM

USING RICK HANSON'S BOOKS AND CD'S,IT DEFINITELY CALMS ME DOWN.

SIMON FOLKARD 12 days ago

0

Reply

Thank you for a well researched and insightful post.

Meditation is one of the tools I use for my depression and anxiety, the benefits are tremendous for

calming the state of mind, and shifting the focus from anxiety to release and calmness.

Lee Horbachewski 13 days ago

0

Reply

Personal experience and intuition tell me that meditation is an invaluable health resource. As

a counselor, evidence-based testimony such as this is a big help in persuading the people I work

with to invest themselves in becoming meditators. Thank you.

Beth Joselow 13 days ago

0

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